It got me thinking about how many different ways there are to improve performance. Everywhere you turn, someone has an opinion/suggestion/miracle. Tempo runs, intervals, hill repeats, long slow distance, open water swimming, drills, recovery, rest, nutrition, supplements, gear, etc. How to winnow the chaff and glean the nuggets of gold (to mix metaphors or something)?

This is the first season in many many many years that I am training consistently. The training I chose to improve both my fitness and performance was based on a 3 day a week program for running, biking, and swimming (though my swimming averages out o 0, probably). I basically do a tempo day, an interval/skill day, and a LSD day for the disciplines. I think it’s working. Though not race-tested, I feel more fit, can run/bike further, and my pace per mile is coming down. What’s next?

As someone who has a family, works, and is both somewhat lazy and a procrastinator, the amount of training will not increase markedly (though it will have to if I actually want to complete an Ironman distance triathlon by my 50th birthday). What would be One Simple Thing I could do to improve my performance?

Mine is actually easy. Not that it’s simple or easy , but if I lost all my excess weight (roughly 40-50 pounds), everything would improve. My health, fitness, endurance, and performance, the whole kit and caboodle. With my recent health scare (see earlier post), I’m working on the nutrition part. In several weeks, I’ll find out if giving up red meat, bread products, and taking red rice yeast are enough to: lose weight, lower my cholesterol, and give me a clean(er) bill of health.

5 comments:

Last year, I used the KISS (keep it simple stupid) with the concept the way to get better at swimming, biking, running is to go out and swim, bike and run.

This year is a little more techinal, Using 8 phases for my "A" race.

Adaptation Stage: This is a low intensity training phase allowing you to get stronger gradually to avoid injuries further into the season. It is also meant to helpyou be consistent in your workout – allowing you to adapt your training program into your lifestyle. Do not exceed the recommended workout allocations as thiswill only cause you to burn out or get injured as our training intensities increases.

Aerobic Stage: This is a period where Intensity levels are gradually increasing. Swim Drills and track workouts are incorporated into your workout.

Endurance Stage: Open Water swimming is incorporated into the workout. Brick workouts (Bike/Run) are introduced in this phase. Distance and intensitylevels are gradually increasing. Weight training is decreased. Track workout is introduced for speed work.

Competitive Stage: Intensities & distance are at its maximum level. You will be race ready at the end of this phase. There is no weight training in this phase.Endurance training allowing you to “Go Long” is emphasized in this phase.

Taper: Recovery period. Intensity levels and distances are decreased. Let your body recover so you can race in peak state on race day.

My simplest thing is lose 15 lbs. Like you said, not simple or easy, but straight forward - if I loose the weight, I will be faster and fitter. Good luck with the nutrition, that is one of my biggest challenges.

I think weight loss is a HUGE first step, and it is so difficult that it's probably all you want to focus on right now.

My philosophy, though, is that you start running faster by running faster, and it doesn't matter what fancy name you put on it. Many of my running friends will go out and "take it easy" every time. You've gotta go out there and put some work into it to get faster. Whether that's repeats, tempo runs, fartleks, or whatever you want to do, it doesn't really matter. That's just me though :)

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Kovas Palubinskas

I’m a transplanted Southern Californian living in the Midwest. It’s taken some time, and plenty of searching, to appreciate the nature we have here. In the Midwest we don’t have the jagged peaks or deep canyons others do, but we do have trails to run and hike, rivers to canoe and kayak, and forests to explore. In winter we make do with ski hills, ride fat tire bikes, and snowshoe to revisit favorite spots.

Finding Adventure in my Backyard: trail running, hiking, camping, skiing, and pretty much want to try everything outdoors, at least once, family and dog in tow.

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